a) Single Leg RDL – 4×8-10 reps @ 30-35% of DL (each leg)
—Elevate rear foot on bench. Use Barbell.
b) Strict Pull-ups – 5×8-12 (advanced use weight)
For Time – “Joker”
10-1 Deadlift 225/155#
WOD Notes: This is a coaches WOD! Put in your guesses on my desk! T2B scale = toe through rings or v-ups. DL = 45% of max. I’d recommend breaking up DL to save your grip.
a) DB Bicep Curls – 4×12
b) DB Skull Crushers – 4×12